Crossfit North Cloud – CrossFit
Weightlifting
Power Clean (1.1 EMOM 10)
EMOM 10 (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)
Metcon
Metcon (Time)
In teams of two, alternate FULL sets to complete four sets EACH for time of:
3 Hang Power Cleans
2 Alternating Front Rack Reverse Lunges
1 Shoulder to Overhead
Row 500 Meters
Rx:
M- #135
F- #95
Rx +:
M- #155
F- #105
*Choose a weight that you can complete the Clean/Lunge/S2O reps without dropping the bar.
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